7-30 Friday: Legs
Diet: Ate clean all day as usual through my 1st 3 meals, went out of town and had a cheat meal of stir fry for meal 4 and a meal replacer bar for meal 5
Water: 1.5 gallons
Sleep: 7hrs
Workout: Legs
Hack Squat:
1. 4 plates x10 (PR)
2. 4 plates x10 (PR)
3. 4 plates x8
4. 3 plates x12
Bodymasters Squat Machine:
1. 3 plates x10
2. 4 plates x10 (PR)
3. 4 plates x10 (PR)
Leg Extensions:
1. 225x10
2. 225x8
3. 180x10
Seated Ham Curl:
1. stack x10 (PR)
2. stack x8
3. 180x12
Lying Ham Curl (Hardest machine ever):
1. 90x10
2. 90x10
3. 90x10
Occluded 1 Legged Extension superset Occluded 1 Legged Curl:
1. 75x15/50x10
2. 75x8/50x6
3. 75x6/35x8
4. 75x4/35x5
Standing Calf Raise:
1. 210x12
2. 210x12
3. 210x10
4. 210x10
Mini Hack Squat Calf Raise:
1. 4 plates per side x12
2. 4 plates per side x10
3. 4 plates per side x8
4. 3 plates per side x12
Donkey Calf raise:
1. 150x12
2. 150x12
3. 150x10
4. 150x10
Workout Time: 100min
7-31 Saturday: Off Day (Out of Town)
Diet: Ate clean all day, was probably a little under for the day as far as kcals go.
8-1 Sunday: Off Day
Diet: 190gP, 451gC, 85.5gF, 3335cal
Water: 1.5 gallons
Sleep: 10hrs
8-2 Monday: Upper
Diet: 205.5gP, 519gC, 86gF, 3670cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Workout: Upper
DB Bench:
1. 110x5
2. 110x5
3. 110x5 (Tied PR for 3x5)
Pec Deck:
1. stack x15 (Tied PR)
2. stack x12
Weighted Chins:
1. 55x5
2. 55x5
3. 55x5 (PR for 3x5)
Cable Row:
1. 220x8 (PR)
2. 220x7
3. 220x6
Pulldown Machine:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)
Bodymasters Hammer Row:
1. 3 plates +10 per side x8 (PR)
2. 3 plates +10 per side x8 (PR)
Upright Row:
1. 115x8
2. 115x8
3. 95x12
Machine Side Raise:
1. 120x12
2. 120x10
Skull Crushers:
1. 125x8
2. 125x8
3. 125x6
Rope Pressdowns:
1. 140x8
2. 140x8
Standing EZ Bar Curls:
1. 115x8 (PR)
2. 115x6
3. 115x6
DB Preacher Curls:
1. 35x8 (PR)
2. 35x8 (PR)
Workout time: 90min
8-3 Tuesday: Lower
Diet: 200.5gP, 525gC, 76.5gF, 3590cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Workout: Lower
Squats:
1. 345x3
2. 345x3
3. 345x3
4. 345x3
5. 345x3
Leg Extensions:
1. stack x8 (PR)
2. stack x7
3. stack x6
4. stack x6
5. 255x8
SLD:
1. 335x5
2. 335x5
3. 335x5 (PR for 3x5)
Hardest Ham Curl Ever:
1. 120x8 (PR)
2. 120x7
3. 120x6
Mini Hack Squat Calf Raise:
1. 5 plates per side x8
2. 5 plates +25 per side x8 (PR)
3. 5 plates +25 per side x8 (PR)
4. 5 plates +25 per side x6
5. 5 plates per side x8
Standing Calf Raise:
1. 240x8
2. 240x8
3. 240x7
4. 240x6
5. 210x8
Workout Time: 85min
Really solid last few workouts. Feeling pretty beat up from the last 2 heavy days. Cardio wed and then hyper workouts Thus-Sat as usual.
Chuckles
|